Warm-up is a mandatory stage of any serious workout. It is with a light warm-up that morning exercises, daytime gymnastics and even evening training should begin. If you look into any gym or rehearsal hall, where fitness classes (various types of aerobics, yoga, etc.) and dance training (folk, modern, oriental, Latin American, etc. directions) take place regularly and professionally with indispensable dynamic and static exercises, any physical activity is preceded by a warm-up.

Taking from 3 to 15 minutes in duration, a relaxed and even pleasant warm-up helps to quickly raise your tone and mood, feel the vigor and strength of body and spirit and, of course, recharge with positive energy for the upcoming active work or busy day off. Accordingly, in order to achieve excellent results (external transformation and internal wellness), moderate physical activity, which should begin with elementary warm-up exercises that activate muscles and joints, stimulate blood circulation, metabolism and oxygen balance, should be regular, preferably daily.

Exercises for warming up that are generally available and have no contraindications, which, on the contrary, reduce the risk of injury at subsequent more difficult and physically stressful stages of training, are unpretentious neither to time nor to conditions. Because the warm-up can be carried out at any convenient time of the day, in individually comfortable clothes and in conditions acceptable to humans. However, such a variety of warm-up exercises, which provide a healthy lifestyle lover with a wide range of choices, should touch every part of the body.

So, we offer you an interesting set of useful exercises for warming up, which should be performed from 8 to 15 times.

Exercise to warm up the neck muscles:

1) head turns: legs shoulder-width apart, arms at the waist and a straight head in the starting position; alternately turn the head to the right, to the left;

2) head tilts: legs shoulder-width apart, arms at the waist and a straight head in the starting position; alternately tilt the head forward and backward;

3) Head rotation: legs shoulder-width apart, arms at the waist and a straight head in the starting position; rotate the head in a clockwise and counterclockwise direction.

Exercises for warming up the muscles of the shoulder girdle and arms:

1) shoulder rotation: legs shoulder-width apart, straight head and arms along the trunk in the starting position; rotate shoulders alternately up back and forward down;

)swing with your hands: legs shoulder-width apart, straight head and arms along the trunk in the starting position; rotate your arms back and forth, as well as crossing in the chest area.

Exercises to warm up the muscles of the chest and back:

1) arm lifts: legs shoulder-width apart from the starting position; connect the hands either in front or behind the back and raise the arms on a deep breath, and lower them on exhalation;

2) spreading your arms: legs shoulder-width apart from the starting position; straighten your arms in front of you at chest level and bend them at the elbows, then spread them back, closing the shoulder blades during inhalation

Exercises for warming up the muscles of the torso:

1) twisting: legs shoulder-width apart from the starting position; arms spread apart and turn until it stops, without activating the pelvis;

2) inclines: legs shoulder-width apart, arms along the body starting position; make bends forward, to the right and left sides, as well as bends backwards, while not bending the legs.

Exercises for warming up the lower back:

1) slow forward bends: legs shoulder-width apart, arms along the trunk to the starting position; place the chin on the chest and gradually curl down, and then just as slowly lift the trunk up, bending the back, but keeping the legs straight;

2) slow bends to the sides: legs shoulder-width apart, arms along the torso starting position; turn the torso to the left and lean, and then to the left and tilt.

Exercises for warming up the legs:

1) leg flexion: stand on the left leg, leaning forward and fixing the position on both hands, and lift the right leg; bend and unbend the left leg; perform a similar exercise for the right leg;

2) squats: legs shoulder-width apart, arms at the waist starting position; squat as deeply as possible on the inhale and take the starting position on the exhale

Exercises for warming up the pelvic girdle muscles:

1) lunges to the sides: legs shoulder-width apart, feet parallel, arms at the waist starting position; make deep lunges to the left and right, squatting deeply on one leg and stretching the other, as well as without lifting your feet from the floor;

2) bending: starting position on all fours; the head and chest should touch the floor during inhalation and stretching of the arms forward, while the pelvis falls on the heels, and on exhalation should take the starting position;

3) stretching the inner surface of the thighs: the starting position is as far as possible to spread your legs apart while sitting; slowly bend forward until it stops.

Exercises for warming up the ankle joint:

1) rotation of the feet: the initial position of the legs together, arms along the trunk; alternately lift each leg off the floor and rotate the feet in clockwise and counterclockwise directions;

2) pumping: the initial position of the legs together, arms along the trunk; alternately transfer the weight of the body from the socks to the heels.

Exercises for warming up the calf muscles:

1)athletic walking on the spot: the initial position of the legs together, arms freely along the body; easy marching;

2) lifting on socks: the initial position of the legs together, arms along the trunk; while maintaining balance, rise on the toes of both feet on the inhale and descend on the exhale.

So, a variety of warm-up exercises that are guaranteed to cheer up a sleepy morning and tone up a tired evening, if they continue with an active and energetic workout, and end with a contrast shower and therapeutic massage, the key to success in business, health and cheerful well-being!